Brilliant Protein Burger
Serves: Creates 4 burgers
Preparation time: 10 Minutes
Cooking time: 10 Minutes
High in protein but easier to digest that a traditional beef burger and packed with more nutrients such as niacin and selenium and a good source of vitamin B6, phosphorus and zinc. Not only is turkey meat lean, but it is also a good source of protein and as long as you buy high quality lean turkey, then it is healthier than an all-beef burger and super tasty too! Plus, by adding in the beans you get an excellent plant-based source of protein. They're also rich in various minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, these beans may aid weight loss, promote colon health, and moderate blood sugar levels.
- 1 pound ground lean turkey mince or 2 (15-ounce) cans black beans or kidney beans, drained and rinsed
- 2 egg white, beaten
- 1 cup unsweetened coconut
- 4 garlic gloves (crushed)
- 1 tablespoon minced onion flakes
- ¼ cup tamari or coconut aminos
- 1-2 tablespoon coconut oil
Step 1: If using beans, grind them in a food processor until crumbly. If using turkey, buy organic lean turkey mince if possible. If you don’t have a food processor, you can crush the beans with a fork.
Step 2: Beat the eggs, crush or finely cut the garlic and add the coconut, minced onion flakes and tamari together.
Step 3: Mix the ground protein together in a large bowl with the remaining ingredients and shape into 4 large patties or 6 mini patties.
Step 4: Put the coconut oil in a pan and place the patties or when melted. Cook on a low to medium heat and turn after around 5 minutes until golden brown and cooked throughout. After this lower the heat and cook until cooked in the inside. Note, this will take around 6 minutes longer if using turkey mince compared with beans.
Step 5: Serve immediately with traditional burger toppings or on top of a salad or in a lettuce wrap. If adding bread, try sourdough for a healthier, gut friendly option.
Use this for a quick, effective and similar result...
Buy a pre-made low fat turkey or bean burger!